Band Skullcrusher 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Skullcrusher is a resistance band variation of the classic skullcrusher exercise, designed primarily to target the triceps while also engaging the shoulders as secondary stabilizers. This movement involves extending the arms against band resistance, typically performed lying on a bench or the floor, or standing with the band anchored behind or under the body. As the elbows bend and extend, the triceps are activated through a full range of motion, promoting strength and muscle growth. The continuous tension provided by the band offers a joint-friendly alternative to weights, making it ideal for home workouts or injury prevention routines.
How to Perform
Secure the resistance band to a sturdy anchor point that’s positioned around chest or shoulder height, ensuring it won’t slip during the exercise.
Turn your body so your back faces the anchor, then grab the ends of the band with both hands and raise your arms, bending your elbows so your hands are near your head—roughly beside your temples. Your upper arms should stay relatively still and angled slightly forward.
From this starting position, press your hands forward by straightening your elbows in a controlled motion, focusing on squeezing your triceps as you reach full extension.
Pause briefly at the end of the movement to maximize tension in the triceps, then slowly return to the starting position by bending your elbows again, keeping the movement smooth and controlled throughout.
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Tips
Keep your elbows fixed in place throughout the movement to focus tension on the triceps.
Avoid letting your upper arms move too much; only the forearms should be extending and contracting.
Use a controlled tempo—don’t rush the movement—to fully engage the triceps and reduce the risk of injury.
Ensure the resistance band is properly secured to avoid any sudden slippage or loss of tension.
Start with a lighter band to master form before progressing to a thicker band for added resistance.
Engage your core to maintain stability and prevent unwanted movement or arching of the back.
Exhale as you extend your arms, and inhale as you return to the starting position to keep breathing steady.
How Not to Perform
Don't let your elbows flare out—keep them close to your body to avoid shifting the tension away from the triceps and onto the shoulders.
Avoid using momentum—don’t swing your arms or let the band do the work. Focus on a slow, controlled motion to keep the stress on the triceps.
Don’t overextend your elbows—going too far past full extension can strain the elbow joint. Stop when your arms are fully straight, but not hyperextended.
Don’t arch your back—keep your spine neutral. Arching your back can lead to discomfort and may result in lower back strain.
Don’t rush the return phase—resist the urge to snap back to the starting position. Slow down the movement to maintain tension in the triceps.
Don’t use too much resistance too soon—begin with a lighter band to learn proper form before gradually increasing resistance. Using too much tension may compromise technique.
Avoid allowing your hands to drift too far from your head—keep your hands close to the line of your temples to maintain the most effective angle for triceps activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
